How to go faster at HYROX Races in only Two Weeks
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- Опубликовано: 23 июл 2024
- Proof that if you are sensible, honest and punt in the effort, you can go a lot faster in HYROX. Made as though it's a TV gameshow.
My two tips to go faster in HYROX - don't rest during the burpees when you're lying down, and don't walk through the RoxZone - run to the stations, and run back out again.
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This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another RUclips tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
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The editing of this video is next level!! Better than some actual TV gameshows lol
Hahah. That’s very kind of you.
what a great way to share your progress, very entertaining. keeping my knee down and my ball high! 🙂
Glad you enjoyed it. Normal rowing videos will resume soon.
Absolutely brilliant video. I love the editing and the game show style idea. Was nice meeting you at the finish line, and nice to see my baldy napper appearing on screen a few times. Great time. Keep up the good work 👏🏻
Much appreciated! And yes, you were the first one to say hello after I'd finished - so apologies if I was speaking nonsense!! A gibbering wreck.... can't wait till the next one!!
Brilliant, glad the advice has helped, keep working on it. See you in Birmingham 💪
Great video and a cracking effort John.
Thankyou!
Well done john!! Great job
Thankyou!
Love the editing 😂
Congrats on the massive improvement! I’ll be happy to finish my upcoming event regardless of time haha
Haha. To be honest, what made this one different was that I knew how it was going to feel. The first one in Manchester I had no idea what to expect, so things like how tired I was at the row really worried me. This time, I knew what I was putting myself through!!
Bonkers video. Brilliant improvement.
haha. Thanks.
Brilliant improvement on your PB and loved the video. That was my first Hyrox ( I’m the bald guy in the blue top in your first run clip slogging along ). Burpees were tough. Definitely giving it another go ( some of the other times for the 50-54s were insane )
Oh wow! I’m really pleased you’re on this then! Well done. And yes. Burpees are tough. But it’s important to love them anyway!
Very funny. Cool photos of you competing too. Congrats on your time!
Thanks so much! And yeah, the photos are always good. They cost a lot, but cheaper than hiring a photographer!!
Way to go! Great improvement from the first one and it looks like you had some fun editing this video as well :)
Haha. Yes. One of the first videos I’ve ever pre-planned. Most of them I just make up as I go!
Excellent performance of course, but what a great idea for a race review! Well done on both counts!
Yeah, I didn’t think anyone wanted another video of my just talking to camera. Glad you enjoyed it.
Great video John....massive well done the 1,20 time.
Thanks 👍 And I’ve got 8 months to try to get myself into better running shape for the next one.
Well done, coach!
Thankyou!
insane production quality!!
Haha. Thanks. If only I put as much effort into my race!
That’s a really cool video.
I’m envious of your green screen skill too 😀
Thanks! 😀 it’s all about the lighting. Although I need to stop being lazy about filming a master wide and just punching in on it. Too big a drop in resolution.
Ha ha very entertaining! Well done on the huge PB. With so much training between now and Birmingham, you will easily go under 80 mins. I did similar on the ergs this time too around 1:58-2:00 and it made a difference to the subsequent runs for sure
Hope so! I know I need to focus on the runs of nothing else. The fastest was 4:34 and then I think averaged around 5:00. So I really need to get them down to 4:30 averages. But like you say, I’ve got 8 months ahead of me.
Unless I can sneak into London somehow… ;)
Next time, we need to meet up well before or after!!
That’s sound like a massive improvement! Awesome!
(As is this video! Enjoyed that!)
B’ham 8 month! Woohoo! That’s not too far from us, we might just pop by!
Brill 🎉 fabulous lunges by way 😊😊
Thankyou! That's very kind. I just need to go faster!
@@rowalong ha don’t we all 🫠
@@anneolly Did you spot your shout out though?
@@rowalong certainly did - I thought - that’s me! Then checked to see what I was doing, looked like I was working so that’s good!
u & suite - shocking experience after watching gym outfit for all these years:) great progress! I'm proud of being trained by hydroxhero:) so... going back to rowing... When next 2k season?
One of the reasons I fell into Hyrox was that I’d fallen out of love of pushing myself in 2k’s. The pressure to perform just got to me. And Hyrox has none of that. So I’m hoping that by training and racing in Hyrox, I can MTFU and get back to 2k racing for 23/24.
That said, right now I ain’t no lightweight!!!
Knocking off thirteen minutes in two weeks is impressive. Congratulations!
Thanks! I know it’s a bit of an unfair comparison as I was coming off the back of that chest infection in Manchester. But it certainly didn’t feel any easier!!!
#KneesDownandBallsUP 😀
I think that should be on the next set of HYROX posters...
😂😂
Well done⭐⭐⭐ Did you notice that the presenter was wearing a short-sleeved whistle and flute. You could almost see his elbows 🤣🤣🤣
Haha!!! That’s my one and only suit I’ll have you know!!
Next time I’ll wear my kilt…